06.21.05

Workout 2005-06-21

Posted in Workout Logs at 12:00 am

Move Prep B
———–
Hip Crossover 10@
Inverted Hamstring Stretch 8@
Hand Walk 8
Backward Lunge + Twist 8@
Knee Hug Lunge 8@
Forward Lunge Elbow to Instep 1@
Leg Cradle 8@
Drop Lunge 8@
Lateral Lunge 8@

IF Practice
———–
Soccer ball control 10 minutes (optional)

Muscle Workout A
—————-
High Pull 4-6×4 55#x13/95×4/95×4/95×4
Snatch-Grip Deadlift 4-6×4 95#x9/95#x5/95#x5/95#x5
Dumbbell pullover 4-6×4 15#x15/20#x10/25#x5/25#x5
Weighted Swiss-ball Crunch 4-6×4

Regen C
——-
Aerobic flush 12-20 5 min
Foam roll self massage 8 reps ea
Reach, roll and lift 5
90-90 Stretch 1×10@
Sidelying AIS Shoulder Stretch 1×10@
Sidelying Quad/Hip Flexor Stretch 1×10@
Quadruped Oblique Crunch 1×10@

AIS Calf 1×10@
AIS Hamstring 1×10@
AIS IT/Glute 1×10@
AIS Adductor 1×10@
AIS Quad/Hip flexor 1×10@
Rotational Lunge Stretch 1×10@
Quadruped Groin Stretch 1×10@
Hip Rotator Stretch 1×10@

Prone Hip Rotator / Glute Stretch 1×1 min ea

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